Weak Fitness

• shoes ought to fit properly

• “toe room” – neither the big or little toe extends over the side

• heel – snug without pinching or slipping

• inside of shoe ought to be made of firm material to prevent the foot from collapsing inward

• arch supports provide good fit, support, and comfort

• try on a few pairs of footwear when purchasing athletic footwear

• consider shopping at an athletic shoe store with a reputation for knowledgeable employees

• pick the shoes that accompany the sport

• shop for footwear in the afternoon when your feet are the biggest

• replace footwear every 3-9 months or every 300-500 miles (depending upon the activity)

• make certain the shoe is comfortable and fits you!

Running Shoes

• adequate cushioning for shock absorption

• provide arch and heel support

• padded heels

Walking Shoes

• flexible sole

• heel cushioning

• too much cushioning in the toe of the shoe could make you trip

Aerobic Dance Footwear

• well cushioned shoes

• overall good support

• firm yet flexible sole

• hi-top variety when you’ve ankle problems

Specialty Shoes

• There are shoes for specific activities, basketball, bicycling, golf, etc.

The key is to find a shoe which fits and provides adequate support and stability

How you dress can make a difference in your performance and reduce the risk of injury from hypo or hyperthermia!

Cold Weather Activities

• Wear several layers of light clothing the allow air circulation

• Clothing should enable sweat to evaporate

• Wool or synthetic material like polypropylene dries quickly

• Wear a hat to avoid hypothermia – 30 to 40% of the bodies heat is lost from the head

• Gloves could be appropriate depending on the activity

• Sweatproof sunscreen is encouraged for activities on the snow

Warm Weather Activities

• Wear loose fitting clothing

• Do not change clothes when they become wet – as sweat evaporates it cools you

• Wear nylon, linen clothing, or clothing made of synthetic material like Coolmax

• Avoid polyester or plastic clothing, especially with elastic bands at the wrist, ankles, and neck which promote sweating

• Wear light colored clothing to reflect heat rays

• Sunscreen will be necessary for outdoor activities – look for waterproof and sweatproof with an spf of at least 15

If you select to workout with specific exercise equipment , you are able to find a variety of price ranges to fit any budget.

Pre-owned equipment is also available through the newspaper or stores that sell used equipment.

Be sure your decision about equipment meets your fitness needs!

Stationary Bicycles

• Prices range from $200-$3500

• More costly models feature electronic devices to monitor heart rate and calories burned, and allow for varying pedal resistance and terrain

• Provides non-impact aerobic exercise for the lower body

• Models are available with optional arm ergometers to exercise the upper body as well

• Allows for exercise while reading or watching TV to prevent boredom

Treadmills

• Prices range from $200-$8000

• Models vary from those with a non-electronic belt that moves over rollers to electronic ones with a variety of speeds and grades (incline) and the capability to monitor heart rate, blood pressure, and calories burned

• the type of motor, ability to change the grade electronically, and the monitoring equipment are what’ll increase the price

• Provides non-impact aerobic exercise to the lower body

• Allows for walking or jogging in a climate controlled atmosphere on a smooth surface

Rowing Machines

• Prices range from $200-$3500

• Provides for non-impact aerobic activity to the upper and lower body

• Individuals with back problems should consult their doctor before starting a fitness program with a rowing machine or try other kinds of exercise equipment

Cross Country Ski Machines

• Prices range from $300-$750

• Provides the ultimate non-impact aerobic exercise to the upper and lower body

• PRACTICE in the store before you buy! the synchronized upper and lower body movement this machine requires may not be for you!

Step Benches

• Prices range for $20-$60

• Provides aerobic activity while watching your favorite Television program or with a step aerobics tape

Stairmasters

• Prices range from $50-$3000

• Provides for aerobic exercise to the lower body

• Individuals with back of knee problems should consult their physician before buying this equipment

• Walking up and down a flight of stairs can provide the same quality of exercise!

Free Weights

• Free weights range from $4-$150

• Professional instruction is encouraged before beginning a home exercise program with free weights to prevent serious injury

• Water bottles, soup cans, and over-sized rubber bands can be used as free weights

Strength Training Machines

• Multi-station machines range from $500-$5,500

• More expensive than free weights but might be safer

• Resistance machines isolate specific upper and lower body muscle groups

Outdoor

• Walking

• Jogging

• Hiking

Indoor

• Exercise shows on television

• Exercise video tapes

• Calisthenics

• Jumping rope

• Dancing

• Stair climbing

Sports

• Soccer

• Basketball

Exercise doesn’t have to happen in a gym or club. You can select to workout in the comfort, convenience, and privacy of your own home or neighborhood.

The key is to do something! Doing anything is better than nothing!

Locating the Time for Exercise

• Find the time – for one week write down where you spend your time, you ought to be able to find points that can be changed to free a bit of time everyday.

• Start by increasing your daily activity – walk to the post office or store, take the baby or the dog for a walk, take a walk up and down the stairs in place of that coffee break, walk on your lunch break, when you sit most of the day get out of your chair every 20 minutes and move around the office, garden.

• Schedule an appointment to train – individuals who workout in the morning are often more likely to stick to their programs because work and family obligations are less likely to interfere, schedule a time that works best for you and stick to it!

• Exercise while waiting – for the children to complete their piano lesson, soccer practice etc.

• Consider buying home exercise equipment – prior to deciding to invest be sure you will use it. Durable equipment isn’t inexpensive!

• Make certain to take turns giving your meaningful other or friend a break to train – by watching the kids or sitting with a family member that can’t be left alone.

• Make exercise a high priority – when getting in shape is your goal you have to make exercise a priority to reach that goal.

Regular exercise and exercise are extremelyimportant and advantageous for long-term health and well-being.

For a comprehensive resource, see “Physical Activity and Health – A Report of the Surgeon General.”

Health Benefits of Exercise and Exercise

• Reduce the risk of premature death

• Lower the risk of developing and/or dying from heart disease

• Decrease high blood pressure (BP) or the risk of developing high blood pressure (BP)

• Decrease high cholesterol or the risk of developing high cholesterol

• Decrease the risk of developing colon cancer and breast cancer

• Reduce the risk of developing diabetes

• Reduce or maintain body weight or body fat

• Build and maintain healthy muscles, bones, and joints

• Decrease depression and anxiety

• Improve psychological well-being

• Enhanced work, recreation, and sport performance

Links to other Health Organizations

The American Cancer Society

The American Heart Association

The American Diabetes Association

National Institutes of Health

Advantages of Aerobic Activity

• Increased maximal oxygen consumption (VO2max)

• Improvement in cardivascular/cardiorespiratory function (heart and lungs)

o Increased maximal cardiac output (amount of blood pumped every minute)

o Increased maximal stroke volume (amount of blood pumped with each beat)

o Increased blood volume and ability to carry oxygen

o Decreased workload on the heart (myocardial oxygen consumption) for any given submaximal exercise intensity

• Increased blood supply to muscles and ability to use oxygen

• Lower heart rate and blood pressure (BP) at any level of submaximal exercise

• Increased threshold for lactic acid accumulation

• Lower resting systolic and diastolic blood pressure in individuals with high blood pressure

• Increased HDL Cholesterol (the good cholesterol)

• Decreased blood triglycerides

• Decreased body fat and improved weight control

• Improved glucose tolerance and reduced insulin resistance

Advantages of Weight Training

• Increased muscular strength

• Increased strength of tendons and ligaments

• Potentially improves flexibility (range of motion of joints)

• Lowered body fat and increased lean body mass (muscle mass)

• Potentially decreases resting systolic and diastolic blood pressure

• Positive changes in blood cholesterol

• Improved glucose tolerance and insulin sensitivity

• Improved strength, balance, and functional ability in older adults

Choosing the perfect fitness trainer could be the difference between a successful workout program and an unsuccessful program. Be very selective when picking your fitness trainer.

Below are frequently asked questions that individuals looking for fitness trainers often ask. Ask yourself these questions to determine when your fitness trainer is the best for you.

Is the fitness trainer within your budget?

You should expect to pay between $20 and $100 an hour for your trainer. A number of trainers will offer decreased package rates if you purchase more than one session.

Is your trainer available when you intend to work out?

Make sure that the fitness trainer can accommodate your schedule.

Does the trainer have a certification, degree, or background in a related medical or exercise science field?

A certification or degree will assure that your personal trainer has the ability to construct a workout program that will fit your needs.

Be sure the certification is a national recognized organization (ACSM, NSCA, ACE, AFAA, IDEA, etc.). Every person’s workout program ought to be different to accommodate different needs.

Does your trainer have a current certification in CPR and First Aid?

Safety during your fitness program is very important. the personal trainer needs to have the knowledge to assist in an emergency.

Does your trainer or facility require a health screening or release from your doctor before starting your workout program?

If you’ve special needs during your workout program that are results of a past injury or health problem, a expert trainer will discuss any exercise considerations with the doctor.

How does the personal trainer interact with their clients during the exercise session?

An interested personal trainer will use hands on help, such as touching the bicep during a bicep curl as you concentrate on that muscle during the exercise.

When you are uncomfortable with hands on help, they need to provide encouragement and motivation.

You probably will not want to pay $100 an hour for your trainer to only count your repetitions during the exercise session.

Demand more for your money.

Are you comfortable with your fitness trainer’s gender?

Some people like working with a fitness trainer of the same sex, and others prefer the opposite sex.

Do you feel that you’ll get along with the trainer?

So that you can have the best working relationship, you really ought to make certain that you lie your fitness trainers personality.

The two personalities should click. Carefully interview the trainer to see what approach he or she would have with you.

Is your personal trainer willing to design a workout program that you understand?

You should always know why you’re doing a certain exercise. Your exercise program ought to be created so that you can participate in the exercise program without your fitness trainer at all times.

Does your trainer exhibit good listening skills and communicate well?

You want your fitness trainer to be able to address your need. When the fitness trainer does not communicate effectively, you won’t know what to do during the workout session.

A expert trainer will never make you feel uncomfortable to ask questions.

Does your fitness trainer address your goals or expectations?

In the starting of your fitness program, he/she ought to sit down with you to address why you would like to start a fitness program, what you expect to get out of the fitness program, and your goals that you would like to achieve during the fitness program.

Does your trainer provide you with clear cancellation policies and billing procedures?

Before beginning, make sure you understand all policies attached to your fitness program.

Do I need to see my physician before I start working out?

To begin your exercise program safely and effectively, answer the following questions to the best of your knowledge, and follow the directions at the end of this section.

When you are unsure of any answer, it is recommended that you see a doctor to accurately determine the safety of starting an exercise program.

If have been told by a physician that you have any cardiovascular disease, pulmonary disease, or metabolic disease such as diabetes, obtain permission from your physician before starting or changing your workout program.

1. Are you a man over 45 years old?

2. Are you a female over the age of 55? Or, are you less than 55 years old and past menopause, but not taking estrogen?

3. Has any male family member died of a heart attack before age 55? Or, has any female family member died of a heart attack before age 65?

4. Do you use cigarettes or tobacco products?

5. Has a physician ever told you have high blood pressure (BP)? Or, has your blood pressure (BP) been measured more than once at greater than 140 over 90? Or, do you take high blood pressure (BP) medicine?

6. Has your doctor ever told you that you have high cholesterol? Or, do you know when your total cholesterol is greater than 200? Or, is your HDL cholesterol less than 35?

7. Do you consider yourself physically inactive at work and during your leisure time?

When you responded “yes” to more than one of these questions it is recommended that you see a physician before pursuing a vigorous fitness program. Recommendations for Exercise Testing and Prescription, American College of Sports Medicine, 5th Edition, 1995.

Nearly all people experience a side-stitch, which is a sharp pain in the side of the abdomen, when they exercise. the exact cause of these side-stitches will vary from person to person.

This condition, technically referred to as exercise-related transient abdominal pain, is often associated with a muscle spasm in the diaphragm.

A few research indicates that the amount of food eaten prior to exercising may influence the occurrence of side-stitches.

Side-stitches can occur with any type of exercise, but seem to be most commonly associated with running and jogging.

Some of the following tips may to help lower the frequency at which side-stitches occur

• Delaying exercise or activity for a longer time after consuming, when your side stitches occur when you exercise after consuming.

• Sticking to long, low intensity workouts, instead of quick, high intensity ones.

• Warming-up and slowly and gradually choosing up workout pace may help prevent side stitches, regardless of exercise intensity

• Building stretches of speed intervals into your workout in order to strengthen your abdominal muscles and diaphragm. A few believe weak abdominals and diaphragms cause side stitches so making them stronger might help to prevent side stitch occurrences.

• Continuing to workout at an even pace; some researchers found that people with better aerobic fitness tend to get fewer side-stitches. Thus, the more you build up your endurance and cardiovascular fitness, the less likely you are to wind up with a side-stitch.

• Avoiding shallow breathing; instead taking slow, deep breaths during exercise.

If these prevention strategies fail to help, and you do get a side-stitch, slowing down and breathing deeply is one way to alleviate the pain.

Two other things you can attempt are – (1) bending over while tightening your stomach muscles a few times; and, (2) applying pressure to the area with your fingers, giving yourself a sort of “pressure massage” where the pain is.

For this, attempt pushing your fingers deeply into your stomach in a spot just below your right ribs, while pursing your lips and exhaling as hard as you can.

Simply grunting loudly while breathing out may also help, as could slowing down until the pain is gone.

Occasionally, side stitches might come from an allergy or intolerance to wheat or dairy products. Side stitches may occur up to 24 hours after consuming or drinking something that contains this product.

To see if this applies to you, you could want to keep record of your meals, snacks and physical activities and see if your side stitches occur after consuming a specific food or food group.

Side stitches may also be mistaken for pain in the heart caused by lack of oxygen.

If the pain comes from underneath the breastbone, or radiates down your left arm, makes you out of breath and comes from exercise or strenuous exercise, your best bet would be to see a healthcare provider as soon as possible.

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The old axiom, “no pain, no gain,” is just that… old and outdated. Pain and soreness are not valid measures of the benefits of exercise.

Muscle soreness can occur with anybody who exercises, from a starting exerciser embarking on a new program to a conditioned veteran who is working at a greater intensity, frequency, and/or duration than he / she is used to.

It frequently happens to well-trained people as they begin a new activity.

Muscle soreness might also be a result of overuse, which could eventually lead to injury. It’s important to listen to your body and seek treatment for injuries.

Meeting goals as for developing strength or endurance needs to be the focus of any workout program. Well-defined goals guide results that you’re able to attain through gradual behavior change.

Examples – I want to be able to do 20 push-ups; I want to be able to run a 10K by the end of the year, etc. Objectives are specific and measurable and could be useful in guiding any training program.

Soreness could be a consequence of working toward a training goal, but shouldn’t be a goal in and of itself.

Your development and achievement should be the trainer’s first concern.

A number of trainers feel the way a client looks or how much he / she can lift is a direct reflection of her or his ability. Does it make sense for you to have a conversation with your fitness trainer about your concerns?

You could want to reference Selecting and Effectively Using a Fitness Trainer, created by the ACSM (American College of Sports Medicine).